Ease the Ache: Dysmenorrhea Management Tips For Teens
Dysmenorrhea, or painful periods, is a common and impactful condition affecting many young women and adolescents. Studies indicate that between 41% and 91.5% of school-aged and university-aged young women experience dysmenorrhea, which can significantly impact daily life, including school attendance and social activities.
Fortunately, holistic lifestyle interventions can help manage and reduce the symptoms of dysmenorrhea, promoting better overall health and well-being.
Understanding Dysmenorrhea
Dysmenorrhea is characterized by painful menstrual cramps, heavy bleeding, headaches, nausea, and vomiting. This condition can significantly impact daily activities and quality of life.
Tips for Healthful Eating
Making small changes to your diet can significantly improve your overall health and well-being. Consider incorporating the following into your diet:
1. Whole-Food, Plant-Based Diet
Following a low-fat, vegan diet has been shown to significantly decrease premenstrual pain duration and intensity, likely due to increased fiber intake. A diet emphasizing whole, plant-based foods can be effective in managing dysmenorrhea symptoms.
- In fact, whole-food, plant-based diets are rich in anti-inflammatory properties, which can help reduce inflammation and alleviate symptoms of dysmenorrhea.
2. Ginger and Turmeric
Try adding ginger to smoothies, teas, and stir-fries, and include turmeric in smoothies and lattes, as these spices have anti-inflammatory properties.
3. Magnesium and Calcium
These nutrients, found in leafy greens, nuts, and seeds, can help reduce menstrual cramps. Studies suggest that magnesium and calcium supplements may be beneficial for managing painful cramps associated with dysmenorrhea.
4. High-Fiber Diet
Increasing fiber intake can reduce the synthesis of prostaglandin, a main causative factor of dysmenorrhea. Whole grains and plant-based foods are excellent sources of fiber.
- Check out our fiber blog post for more information!
5. Eating Breakfast Daily
A study by Fujiwara that looked at young Japanese female students concluded that women who ate breakfast every day had less severe menstrual pain than those who ate breakfast less frequently. This is because regular breakfast consumption may help regulate hormonal balance and blood sugar levels, as well as metabolism and regular sleep patterns, potentially reducing menstrual pain intensity. Consider starting the day with nutritious options like oatmeal with nuts and seeds or chia seed pudding with dark berries and plant-based milk.
6. Shining the light on ultra-processed (junk!) food
Did you know that ultra-processed foods can impact menstrual health?
A study by Ali et al. found a positive association between high intake of junk food and menstrual irregularities, including longer menstrual cycles and more instances of menstrual pain. High sugary food consumption was also linked to hormonal disruptions and irregular menstrual cycles.
Staying Active
Physical activity is a powerful tool for managing dysmenorrhea, with studies emphasizing that more physically active women are less likely to experience dysmenorrhea.
In fact, Momma et al. compared the prevalence and severity of dysmenorrhea in Japanese female athletes and non-athletes, and concluded that the prevalence of dysmenorrhea was much lower in athletes who had three regular sessions of exercise per week than in non-athletes. Studies also show that regular exercise can reduce the intensity and duration of menstrual pain by improving blood flow, reducing the overall amount of menstrual flow, and reducing stress.
Guidelines show that at least 45-60 minutes of physical activity three times a week, even low-intensity exercises like yoga, can prove to significantly reduce menstrual pain.
Encouraging Healthy Sleep Hygiene
Ensuring adequate and quality sleep is crucial for managing dysmenorrhea, as poor sleep can worsen pain perception and stress.
In fact, one study concluded that short sleep duration (less than 6 or 5 hours) was associated with abnormal menstrual cycles and heavy bleeding during periods. This is because sleep disturbances can affect circadian rhythms, influencing menstrual irregularities.
In a randomized control trial, researchers Haack et al. found that sleep deprivation led to a significant increase in prostaglandin levels, which corresponded with increased spontaneous pain intensity among participants, suggesting that the activation of the prostaglandin system in response to sleep disturbances may exacerbate dysmenorrhea in women.
Learn more about recommended sleep guidelines by age and some tips to improve sleep hygiene here!
Managing Stress
Research by Wang et al. indicates that poor social support and high occupational stress are correlated with increased severity of dysmenorrhea. In fact, a study exploring the impact of psychosocial factors on dysmenorrhea revealed that women with limited social support, high occupational stress, and poor job security were more likely to experience dysmenorrhea. While there is limited research specifically addressing how academic stress affects children with dysmenorrhea, these findings in adults suggest that there may be a similar physiological response.
Try incorporating stress management techniques, such as progressive muscle relaxation, imagery, and biofeedback, as they can help manage dysmenorrhea by improving coping strategies.
Practices like yoga and meditation can help build resilience to stress (by reducing cortisol levels) and reduce the severity of menstrual pain.
Pro-tip: Nature
Spending time in natural environments, like forests or green parks, can lower stress hormones like cortisol, promoting feelings of peace and well-being while reducing the severity of menstrual pain!
Click here to learn more about the benefits of nature!
Takeaway
Incorporating these lifestyle changes can significantly help manage dysmenorrhea and boost overall health and well-being. By making small, consistent adjustments in various aspects of your lifestyle, you can start to alleviate dysmenorrhea symptoms and enhance your quality of life.